Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion of the day. Click here for more details and to see a list of the meal plans posted so far. Here are Dr. Joey's meal plan, daily health tip and superfood suggestion of the day!

Meal plan

Upon waking: Lemon and water

• 1/2 squeezed lemon
• Warm water

Breakfast: Banana chia yogurt

• 1/2 cup greek yogurt
• 1/2 sliced banana
• 1 tbsp chia seeds
• Handful of bran buds

Lunch: Sprouted grain chicken sandwich 

• 4 oz grilled chicken breast
• 2 slices of sprouted grain bread
• Sliced tomatoes, cucumber, lettuce
• 1 tbsp Dijon mustard

Snack:

• Veggies (carrots, celery, peppers, cucumber) and 2 tbsp hummus

Dinner: Salmon and quinoa Salad

• 4 oz baked salmon
• 1/2 cup cooked quinoa
• 1/2 cucumber
• 2 celery sticks
• 1/2 red pepper
• 1 cup arugula
• Handful of cilantro (if desired)
• 1 tbsp olive oil and limes

Salmon: Preheat oven to 375 F. Place salmon on a baking tray and add salt and pepper to taste. Bake for 20 minutes. Quinoa: Mix 1/2 cup cooked quinoa with cucumber, celery, and pepper and then add cilantro, arugula and olive oil dressing.

Superfood of the day: Greek yogurt

Did you know Greek yogurt has twice as much protein as regular yogurt? Perfect for weight-loss seekers and health enthusiasts looking to stay fuller longer.

Health tip of the day

Drink your green tea! Green tea contains EGCG, a natural chemical to help boost your metabolism and burn fat. Research shows two to three cups of green tea per day will do the trick! Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion. Click here for more details and to see a list of the meal plans posted so far. Here are Dr. Joey's meal plan, daily health tip and superfood suggestion of the day!

Meal plan

Upon waking: Lemon and water

• 1/2 squeezed lemon
• Warm water

Breakfast: Muffin in a mug and chocolate chips

• 1/4 cup ground flax meal
• 1 tsp baking powder
• 2 tsp cinnamon
• 1 tsp unsweetened apple sauce
• 1 egg
• 1 tbsp cacao nibs or dark chocolate chips

Place all ingredients into a coffee mug and then put it in the microwave for 50 seconds. Lunch: Ryvita crackers +turkey

• 3 Ryvita crackers
• 4 slices nitrate-free turkey
• 2 wedges The Laughing Cow cheese
• 2 slices tomato
• 2 slices avocado
• Salt and pepper to taste

Snack:

• 1 small Greek yogurt and 1/2 cup raspberries

Dinner: Spaghetti squash with mushroom meat sauce Serves 4

• 1 lb lean ground turkey, beef or chicken
• 1/2 red onion, finely chopped
• 1-2 cloves fresh garlic, chopped
• 2 cups chopped mushrooms
• 1 1/2 cup tomato pasta sauce (no added sugars)
• 1 spaghetti squash

Heat medium sauce pan and add ground meat to brown it (approximately 7-10 minutes). Add chopped onion and garlic and sauté till soft. Add chopped mushrooms and sauté till softened and a little browned. Finally add sauce and bring to a boil, then lower heat and simmer for approximately 20 minutes. Cut spaghetti squash lengthwise, remove seeds and pierce skin with a fork. Place cut side down and bake at 350 F for 45 minutes. Turn squash and bake until skin is tender (five minutes). Scoop out angel-hair like squash with a fork and place 1 cup into a bowl with 1 cup of pasta sauce and meat.

Superfood of the day: cinnamon

Cinnamon is a spice that offers antioxidant benefits, along with helping to curb cravings and balance blood sugars. Cinnamon has also been shown to be beneficial for heart health and in reducing inflammation. Add cinnamon to your yogurt, warm drinks or baking.

Health tip of the day

Feeling stressed? If so, listen to music daily. Your favorite tunes can elicit the happy “endorphin” hormones in your brain, helping you to feel better fast. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion. Click here for more details and to see a list of the meal plans posted so far. Here are Dr. Joey's meal plan, daily health tip and superfood suggestion of the day!

Meal plan

Upon waking: Lemon and water

• 1/2 squeezed lemon
• Warm water
• 1 coffee per day if desired, with coconut sugar and milk of choice

Breakfast: Creamy strawberry smoothie

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1/2 cup strawberries
• 1 tsp vanilla
• Handful of greens (spinach, kale)
• 1 tbsp chia seeds
• Ice cubes

Blend on high and enjoy! Lunch: Greek salad with grilled chicken

• 4 oz grilled chicken breast, cooked
• 2 cups romaine lettuce, chopped
• 1 oz feta cheese
• Peppers, cucumbers, tomatoes
• Chopped oregano (if desired)
• 1 tbsp olive oil

Top romaine lettuce with grilled chicken, vegetables, cheese, oregano and olive oil. Snack:

• Sliced apple and 1 tbsp natural peanut butter

Dinner: Vegetarian dream bowl 

• 4 oz tofu, firm
• 1/2 cup cooked brown rice
• 1/2 cup steamed kale
• 1/2 cup steamed rapini
• 1 clove garlic, minced
• 1 tbsp olive oil
• 1 tsp sesame seeds
• 1 tbsp low-sodium soy sauce if desired

Place brown rice in bowl, top with tofu, steamed greens, garlic, olive oil, sesame seeds and soy sauce if desired.

Superfood of the day: kale

Kale is the king of all greens and is receiving nutritional accolades as of recent. Low in calories, kale is also very alkaline, rich in fibre and contains vitamin A, vitamin C, calcium and potassium.

Health tip of the day

At the end of each day, write down five things you were grateful for. A daily attitude of gratitude goes a long way in improving mood. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion. Click here for more details and to see a list of the meal plans posted so far. Here are Dr. Joey's meal plan, daily health tip and superfood suggestion of the day!

Meal plan

Upon waking: Lemon and water

• 1/2 squeezed lemon
• Warm water
• 1 coffee per day if desired, with coconut sugar and milk of choice

Breakfast: Raspberry pumpkin crunch yogurt

• 1/2 cup plain or Greek yogurt
• 1/2 cup raspberries
• 1 tbsp raw pumpkin seeds
• Handful of bran buds

Top yogurt with raspberries, pumpkin seeds and bran buds and enjoy! Lunch: Lentils bowl

• 1/2 cup lentils, cooked
• 1 cup steamed kale
• 2 cups mixed greens
• 1/2 cup brown rice, cooked
• 1 tbsp low sodium soy sauce or olive oil and lemon (your choice!)

Steam kale in a steamer until soft. Place brown rice at bottom of a large bowl. Top with cooked lentils, steamed kale and mixed greens. Add soy sauce or olive oil to taste and feel free to add in more veggies! Snack:

• 1 hard boiled egg and 10 walnut halves

Dinner: Salmon and sautéed kale and onion

• 5 oz salmon
• 1/2 lemon
• Salt and pepper to taste
• 1 sweet onion
• 1 bunch of kale, ribs removed and cut into long strands
• 1 tbsp olive oil
• 1 tsp turmeric
• 1 tsp paprika

Salmon Preheat oven to 375 F. Place salmon on a baking tray and sprinkle with sea salt, pepper and 1/2 juiced lemon. Bake for 20 minutes. Kale and onion Heat olive oil in a medium-sized pan. Once hot, add onion and cook until translucent. Add kale and turmeric, paprika, salt and pepper.

Superfood of the day: pumpkin seeds

Pumpkin seeds are chock full of antioxidants and are also high in protein, zinc and magnesium, making them a great addition to yogurt or salads. While roasted pumpkin seeds are delicious on occasion, raw is always best.

Health tip of the day

Buy some glass jars and keep raw almonds or walnuts on hand for a heart healthy daily snack (10 at a time only please!) Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman

Every day for 21 days, Dr. Joey Shulman is sharing a meal plan filled with detoxifying and anti-inflammatory foods and ingredients that are delicious and nutrient dense. She will also provide a daily health tip and a superfood suggestion of the day. Click here for more details and to see a list of the meal plans posted so far. Here are Dr. Joey's meal plan, daily health tip and superfood suggestion of the day!

Meal plan

Upon waking: Lemon and water

• 1/2 squeezed lemon
• Warm water
• 1 coffee per day if desired, with coconut sugar and milk of choice

Breakfast: Big breakfast smoothie

• 1 cup unsweetened almond milk
• 1/4 avocado
• 1 tbsp raw cacao powder
• 1 scoop chocolate protein powder
• 1 tbsp ground flax
• Handful of greens
• 2 dates
• Ice cubes

Blend on high and enjoy! Lunch: Tuna and quinoa salad with mushrooms and mixed greens

• 1 whole grain wrap
• 4 ounces of tuna
• 1 tbsp of light mayonnaise
• 1 tbsp of chopped dill
• 2 tbsp of diced celery

Mix tuna and mayo in a small bowl. Rinse quinoa well with water in fine mesh strainer. In a medium sauce pain, boil water and add quinoa – reduce heat to medium and cook for approximately 15 minutes. Please note: to cook 1 cup of quinoa you require approximately 2 cups of water. In a medium pan, heat olive oil and add mushrooms and cook until golden brown. In a large bowl, add tuna mixture, cooked quinoa, mixed greens, cucumbers, tomatoes and peppers. Once mushrooms are cooked, add to large bowl with everything else. Snack:

• 40 pistachios + 1 oz of low fat cheese

Dinner: Mexican chicken lettuce wraps

• 5 oz of ground chicken, cooked
• 1 red and 1 green pepper, diced, stir fried in olive oil
• 1 ounce of low fat shredded cheese
• 3 thin slices of avocado
• Chopped fresh coriander (1 tbsp)
• 1-2 tbsp salsa
• 3 big leafs (collard leaves, romaine or iceberg)

Lay out lettuce as a wrap, add cooked chicken and top with cooked peppers, shredded cheese, avocado, coriander and salsa.

Superfood of the day: dates

Dates are a naturally sweet food that are high in fibre and are rich in the mineral magnesium, which offers anti-inflammatory properties. Dates are also very good for digestive health.

Health tip of the day

Try to do 5-10 minutes of jumping jacks. If you are over 140 pounds, you can burn 90 calories in one 10-minute session. Courtesy Dr. Joey Shulman www.drjoey.com @drjoeyshulman